Adding circuit training exercise to your training is the best and most effective way of losing weight and become a much healthier person. Most people are somewhat familiar with circuit training, but I seriously doubt that they have ever truly utilized the full potential of circuit training. Circuit training should not be very easy, instead it should be pretty intense and leave you gasping for air, I am sure that most of you have yet to experience that from circuit training.
Circuit training is a pretty simple concept to understand; you simply select some exercises and perform them in a nonstop fashion with very little rest between each series. This style of training is very effective in losing weight, and you will definitely lose weight with it. Although it is easy to understand and lose weight with, the training one must do is actually pretty intense. But even though it is intense, it is still very manageable, and once one gets used to the training it will become much easier.
I hope that you now have a better understanding of how circuit training is able to play a huge role in helping you lose weight. I have seen many people utilize circuit training and their results were mind blowing, the same thing can happen to you. All you have to do is add circuit training exercises to your training and work hard; it’s as simple as that.
If you are serious about losing weight then you should definitely be trying to find the best fat burning workouts that you can possibly find. I feel I must warn you though that there is a huge difference between good workouts and the crappy programs that you see on infomercials that are trying to sell you something. I would not have such a problem with these programs if they actually did do anything to help you, but the sad truth is that they are worthless. They are only good at wasting your time and money, but they do nothing in regards to helping you actually lose weight.
Losing weight is not as complicated as it is made out to be; it is actually pretty simple. It only takes good eating, good training, and dedication to see results. If someone has those three things they will lose weight, it is just that simple.
Fat burning workouts are necessary in order to burn fat, but most people tend to avoid them because they are tough. These are not your typical cardio workouts that have you jogging at the same pace for hours; instead you are constantly changing pace, lifting weights, etc. They are meant to raise your heart rate and to make your break a good sweat. I know you may be thinking that you train pretty hard with your regular training, but until you have experienced these true fat burning workouts you have no idea what it is actually like.
If I were to take someone just beginning to try and start burning fat and have the train with serious fat burning workouts they would not be able to complete the workouts. This style of training would be completely new to them and they just would not have the work capacity to handle it. So I feel all beginning trainees must build up this work capacity someway. This could be by light jogging, light weight lifting, etc. but they must build their tolerance somehow. And although they are not doing very intense workouts, they will still be getting more out of there “light” training than most people do with their cardio machines 5 days a week.
Once this athlete begins training with true fat burning workouts they weight will begin to just slide off their body. They will be losing weight like never before and they will be seeing amazing results. At first they may hate this style of training as it is so tough, but once they develop a tolerance and start seeing results that they will begin to enjoy this style of training. And once they see success, it is now up to them to keep training hard in order to see more success.
Losing weight is easy, but the training one must do is not. If someone is telling that the training is easy then you are most likely being lied to. I am not saying that the training will be so intense that only the best of the best athletes can complete it, but that it is a lot tougher than simply running on the treadmill. The true secret to fat burning workouts is hard work, now go lose some weight!
The first time an athlete tries to gain weight, it may seem very confusing. They may understand that they need bodybuilding nutrition and training, but they just do not understand how to use those two aspects of training. What ends up happening is that they buy a crappy product and they do not see any results. From there they head down a bad path that leads to nothing but spinning wheels. I am going to hopefully make the process of gaining weight clearer and show you how easy it actually is.
The weight room is definitely the largest factor in regards to gaining weight. An athlete will not gain much muscle without stepping into the weight room, better yet, training. What most athletes do inside the weight room is completely ineffective though. They are only training their upper body with an outrageous amount of reps and wonder why they are not gaining weight. On the other hand, there are some athletes that understand the process of gaining weight and are using full body exercises with moderate weights and are gaining lots of muscle. Gaining weight is easy once you understand what you are doing.
Now beyond the training aspect of gaining weight, one must be sure to have good bodybuilding nutrition. One’s nutrition is extremely important for gaining weight. Sure an athlete can gain weight without eating very much, but they will be greatly limited in doing so. Most athletes think that a supplement will help them gain all the weight that they need to gain, but sadly that is not true. Sure, supplements help, but they will not do it all. An athlete has to eat a ton to gain weight; I like to see about 500-1000 more calories a day than what they are currently eating. That is sure to pack some weight onto them.
I know I just said supplements are not that important in the last paragraph, but I may have fudged the truth slightly. It would be better said as 99% of all supplements are worthless pieces of shit, but that small 1% is actually worthy of being used by serious athletes. I do not like to mess with many supplements, actually I only use 3. But it is safe to say that the 3 I use are amazing and do some great things in regards to putting weight on my body. I like to use whey protein, creatine, and fish oil. If an athlete uses these, he will gain muscle, it is that simple.
I hope the process of gaining muscle is a lot easier now and you can actually add mass to your body. Gaining weight seriously is one of the easiest things to do when it comes to athletic training. As long as one has good bodybuilding nutrition and smart training, they will gain muscle.
Everyone wants the secret to finding the fastest way to lose weight, well I think it is about time someone reveled that secret: there is no secret! I seriously hate how “gurus” all over the Internet and infomercials are able to make a killing by selling “weight loss secrets” to gullible and naive consumers. It is absolute bullshit that there is constantly a new heard of sheep that can be sold to even though no results are being made. I understand why these “gurus” do this as they have to eat and they do not deserve to receive all of the blame, you also must blame the public for allowing this to continue.
I understand that we want everything now, but as far as weight loss and training goes, you must have patience in order to see results. It is very easy to lose a steady 2 pounds of fat a week, but you cannot expect to lose 20-30 in that same amount of time and expect for the weight to stay off, it’s impossible. If someone wanted to lose 10-20 pounds of fat, I would find it very easy to have that accomplished within a few months. As long as the person is able to put forth the effort, their hard work will greatly pay off.
Losing weight does not require any special pills or supplements that cost outrageous prices, but instead just a good work ethic. I know tons of people that have lost over 100 pounds within a year, and they will all say the same thing; losing weight is easy, it just requires dedication. I have never seen anyone fail to lose weight as long as they were able to devote training towards their goal. On the other hand, I have witnessed tons of people that wanted to lose weight but just did not have the drive in order to do so. These are the same people constantly falling for the newest product on the market and have yet to lose any weight. I hate to see this happen as this is their life they are destroying by failing to understand the process of losing weight.
In my opinion, there is no fastest way to lose weight; it takes lots of time to see any worthwhile results. That is not to say that there are not ways to accelerate the process in a safe fashion, but as far as seeing immediate results, that is simply not possible. So the fastest way to lose weight is the best way to lose weight, and that is by smart training and great eating habits.
Just about everyone, especially every athlete wants to gain muscle at some time or another. And just about everyone can easily gain muscle as well, but only up to a certain point. Once this intermediate stage has been reached, most people and athletes results come to a sudden halt. Well I’m going to hopefully help you break through that plateau and teach you how to gain muscle once you no longer can.
Gaining weight is honestly one of the easiest things to do as an athlete. If I had an athlete come to me that needed to gain some weight before the season begins, it would my make job a lot easier than it is. Now that very rarely happens because as an athlete you need to improve on a lot more than just your size, but it is very possible to improve your athletic abilities along with gaining muscle.
It is possible for an athlete to gain close to 25 pounds in their first year of training, but the number drops to about half out that exponentially until it finally stalls out. I don’t know many athletes that have ever gained over 40 pounds of muscle in their athletic career outside of puberty and steroids. It is just not a very easy thing to do and most athletes take the wrong approach towards building muscle.
The first thing an athlete must do in order to gain muscle is quite obvious; they must be training, and training very hard at that. They also must have a good weight training program, not some crappy cookie cutter routine that they found on the web, but rather a customized weight training program built specifically for them. Now I know I have said gaining muscle is easy, but the volume that an athlete must reach can be very difficult for the athlete. By difficult I mean that it would be tough and usually give an athlete that “burning” feeling in their muscles. That burning feeling would be from a lack of oxygen due to the high reps.
The next thing an athlete must do is eat, and eat, and eat. In order to gain tons of weight, an athlete must completely change their calorie consumption. I am talking about thousands of calories more a day; this is the type of eating it must take in order to gain lots of weight. I do not recommend that an athlete eat “junk” food and what not, but it is still possible to gain solid muscle eating like that. I am just not a fan of what it has the capability to do to an athlete in the later stages of life.
Now that is pretty much all there is to gaining weight; training hard and eating. Of course there are some other factors that go into play, but they are pretty irrelevant. I’ve seen athletes gain tons of weight over the course of one off season, and you can to!
What is the point of having a weight training program? Why couldn’t we just go into the weight room without any form of instruction and just do what we feel like doing?
Well you could do that, no one is stopping you. I am not advising that an athlete does that, but if you want to be like everyone else in the weight room that has been lifting for years yet have made zero progress, then go right ahead. But if you actually would like to add strength and size to your body, then you need a proper weight training program.
You can easily find a routine on the Internet with one simple search. But those are mainly just cookie cutter programs that offer zero help to you as an athlete. There are a few exceptions out there that while being a cookie cutter routine, are still able to provide decent results, but those are rare. But in order to truly see results as an athlete, the athlete must have a weight training program specialized for them. A routine that is specific to their needs could potentially be the difference between becoming the star player or riding the pine for another year. I repeat, it is a must for an athlete to have a weight training program tailor made to suit their needs.
Now having a routine that fits their needs perfectly is only half the battle. The other half is for the athlete to be actually committed to training in order to see any sort of results. You would be surprised by the number of athletes that lack the motivation and the drive to ever see any kind of results in their athletic training. Yet these same athletes want to complain and wonder why they see zero results. I’ve said this before, and I’ll say it again: Dedication the most important aspect of an athlete’s training.
So now that you have your perfect weight training program and you are putting in the effort in the gym, you may be wondering what else could you possibly need to have. Well it is great that your training is great, but you must also be sure to make sure your nutrition is good as well. I’ve seen many athletes put a ton of effort in the gym, yet outside of it you would never think that they try and take care of their body. I am not saying that you must eat well in order to make results, but that it helps, plus it will definitely pay off down the road.
There you go, a simple article explaining the importance of a weight training program and how to see great results once you have one. It is very essential that an athlete follow a strict routine and not stray too much from it unless they know what they are doing. The routine is there to keep you focused and without it you would more than likely be lost. So if you haven’t already gotten one, then be sure to get yourself a weight training program.
How does one becoming a great athlete? What do all great athletes have in common? How hard must I work before I become a great athlete?
These are all questions you as an athlete must ask yourself when striving to be a great athlete. You must understand that it is not easy to truly be great at your sport, and to actually be great you must do what other greats are doing. This means going the extra mile as long as it means that you can become great.
Definitely the biggest trait that all great athletes have in common is their genetics. There is not anything you can do to change that, but you cannot let that keep you from becoming great. It is only a slight hurdle that stops you from becoming one of them. You cannot compare yourself to someone with great genetics and hold that as an excuse as yourself, you must let that instead be your motivation to work harder than them to become better than them. Talent is not everything when it comes to becoming a great athlete.
The most important factor in becoming a great athlete besides being born with all the genetic tools is to have a heart of steel. This is definitely the hardest to have as this has to do with an athlete’s personality rather than their physical traits. If an athlete has the drive and work ethic to work harder than his competition than there is no reason why he should not be better than his competition. It is a fact that hard work beats out talent when talent fails to work hard, this is proven time after time again.
You may wonder why not all athletes that work extremely hard are not very successful, well this ties into my first trait that all great athletes must have; great genetics. If an athlete has bad genetics, than no matter how hard they work, they may never become truly great. That is not to say that they will never become great, but rather to say that it makes the journey a whole lot harder than if they even had average genetics.
So if you are every wondering why you are not as good of an athlete as you know you can be, you need to ask yourself are you working as hard as you could? If not, then you need to begin working as hard as possible and then sit back and enjoy the results.
How to jump higher has always been a ‘hot topic’ with young athletes, especially basketball players as they all want to have that amazing dunk over an opponent that absolutely awes the crowd. Many athletes stumble upon awful programs like ‘air alert’ after just searching ‘how to jump higher’ into the search engine that produced zero results and more than likely injured you. I was once in that position, but 4 years later and I am now one of the highest jumpers on this planet with a running vertical jump of over 48 inches. I will give you a short and sweet how to guide on actually increasing your vertical jump, more in-depth articles will come later on down the road as this is just serving as a prequel to help gain some basic knowledge.
Increasing your vertical jump takes a high amount of dedication and hard work; there is no ‘magic pill’ or ‘secret weapon’ out there that will get you inches overnight. It requires lots of hard work that with time will pay off greatly.
Steps:
1. Have A Good Conditioning Base
- In order to jump high you must have a decent cardiovascular system that is capable of handling the demands that jumping places upon the body. It is also a definite must if you plan on actually living well into the 80’s and 90’s.
2. Lose Excess Weight
- If you planned on jumping higher with any excess weight that’s holding you down, then I’m sorry to inform you that you are out of your mind. Jumping requires you to thrust your body upwards against gravity, and in order to jump high you want the least amount of excess weight possible. The optimal body fat for athletes varies anywhere between 6% and 12%. Also a good rule of thumb is that for every 5 pounds of fat that you lose, that is another inch or 2 added to your vertical jump.
3. Improve Movement Efficiency
- The vertical jump requires a ton of specific coordination. That applies more so to the running vertical jump than its standing counterpart, but it still plays a large role in both. You have to be proficient in the movements; you will not jump very high if you look like a robot while moving. I recommend that all athletes aiming to increase their vertical jump have a solid foundation of jumping and sprinting, which they already should have in the first place.
4. Increase Strength
- Increasing your strength is by far the most important aspect of increasing your vertical jump. The vertical jump requires a very high amount of strength, especially the standing vertical jump. If you want a point of reference, in order to have a true standing vertical jump of 40” it requires about a 2.5 times bodyweight squat. That leads me to my favorite exercise for athletes aiming to increase their vertical jump; the squat. Squatting is essential for all aspects of athletic training, but especially when training to jump higher. A good goal I like to have athletes shoot for when training to jump higher is as 2-2.3 times bodyweight squat. That should be enough strength in order to truly achieve their jumping goals. Once they have reached that point, strength becomes less of an issue.
5. Plyometrics
- I cannot tell you how many athletes I have seen fail to increase their vertical jump much due to not including plyometrics in their training. Plyometrics are essential for training to jump higher as it increases your reactive ability which leads to being a lot more reactive and explosive athlete. Plyometrics are definitely a must have in your training.
This was a very basic guide that I hope helped give you an idea of what it takes in order to increase your vertical jump. As I said earlier in the article, I will eventually expand on this article and give you more advanced ways on jumping higher. Until then be sure to check out Kelly Bagget’s website and his Vertical Jump Bible (there is a link on the sidebar of this blog) it is an amazing product that will definitely help you jump higher. Also be sure to check out Andrew Darqui’s website for free online athletic training that will unequivocally increase your vertical jump; he has actually played a very large role in making me the athlete that I am today.
You want to know the single best indicator for how great of an athlete you are; the vertical jump. The vertical jump is the best indicator of athletic ability due to it relying so heavily on strength and explosive abilities. If you are not strong, you will not jump well. If you are not explosive, you will not jump as well. That is the very basic formula for jumping high; getting strong and explosive.
So now that you know what you need in order to jump high, well now you need to know what you need to do. The first thing and the most important thing, is to get strong, very strong. I am not talking about strong enough to consider yourself fit, I mean strong enough to the point where when you lift, everyone in the gym is watching you as the weight is enormous. Becoming very strong is a priority and if you think that you are going to increase your vertical jump not training to get stronger, then you might as well give up now.
The exercises that I like to use for the vertical jump includes: squats, deadlifts, Bulgarian split squats, lunges, step ups, calf raises, and glute-ham raises. There are many variations of the listed exercises, and that is why they are very valuable as you have the freedom to use variations of the lifts to keep gaining strength.
I advise that every athlete become very strong in both the upper body and the lower body, but that is not a must. The vertical jump relies primarily on the lower body, mainly the quadriceps, but there is a small contributing amount from the upper body. In order to get strong enough to jump high, I recommend that an athlete includes both bilateral and unilateral lifts. Many athletes seem to think that the squat is the only way to jump higher, but only doing bilateral lifts is sure to lead to an injury; the single leg lifts are just as important as the double legged ones.
The next aspect of obtaining a high vertical jump is to become very explosive and reactive. This is done primarily through plyometrics. Plyometrics are commonly confused with power training exercises. An example of this includes box jumps. Box jumps are a fine exercise, but they should not be confused with plyometrics. What constitutes as a plyometric exercise is that the movement has a very fast loading phase that is quickly followed by a powerful contraction. Without both of those events occurring, the exercise is not plyometric.
This was a very brief article that didn’t have much depth but hopefully opened your eyes to what it truly takes to increase your vertical jump. Eventually I go a lot more in-depth with each variable that makes up vertical jump training, but for know this article does a good jump of just opening your eyes to how the vertical jump is truly trained. There is no ‘quick fix’ or ‘magic bullet’; it takes tons of hard work and dedication to truly increase your vertical jump.
Pure Dedication* launched in 2009 and since then we have been working to provide athletes free online training to give them the tools they need to succeed. The website and idea was conceived by Andrew Darqui with the vision of all athletes succeeding with their athletic goals. Since then he has pounds of muscle to bodies, added inches to vertical jumps, and dropped seconds off sprints.
We are the only site that is able to provide you with free online training, and by free training we literally mean FREE TRAINING. There are no upfront fees or monthly frees, the only thing that we require is that an athlete have the dedication and the motivation to truly work. As long as an athlete can provide that, they will attain the results they want! There are no money-back guarantees or outlandish claims, they only thing we claim and promise is that if an athlete is willing to put in the work, they will see the results.
Be sure to check us out if you have not already, and if you have not heard about us before, be sure to know that you hear about us very soon. If you want to jump higher, run faster, or to put slabs of muscle onto your body, then go get it!
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Welcome to Strength and Conditioning Training. This site is here to provide you with the knowledge and the tools to be able to increase your athletic ability tremendously. I hope you enjoy the site. If you have any questions that are not answered in the article, feel free to contact me at Nwlbnyp@aim.com.
